Everyday Ergonomics for Working Moms | Stop pain, fix biomechanics, improve function
Hey momma, are you exhausted from putting your daily aches and pins aside to care for everyone else? Do you struggle to make time for regular physical therapy, chiropractic or massage appointments for yourself? I’ve been there. Hi. I’m Amanda, a mom of three littles and a working physical therapist. I had my first baby during the last year of graduate school. I was new to motherhood and overwhelmed with my career journey. I remember being on the bed with my laptop while nursing a baby, juggling it all at once. I remember crying from mental exhaustion heightened by physical neck, shoulder and back pain. But I endlessly rocked my velcro baby anyway. It was lonely. It was uncomfortable. I needed to manage my pain but had no time to spare for MY OWN NEEDS. When my second child came, I had a toddler and a career to juggle. Still just as busy but a little bit wiser. This time I focused on MY body mechanics in all the things. The physical aches decreased with simple shifts to my positioning during nursing, cleaning, work and play. I can’t be the only one with aches and pains in motherhood. So here I am, live in your earbuds with all my recommendations and none of the timely appointments. In this podcast, I use my professional education, real patient experiences and personal mom journey to help you take care of yourself. I focus on body mechanics, ergonomics and easy do-anywhere exercises to fix common pain points for working moms. Grab all the pillows, let’s get comfy and love those babies with more joy and less pain.
Listen on:
Episodes
Monday Jan 20, 2025
Monday Jan 20, 2025
SIT UP! Fix your posture! Have you heard this before? If you have you might have looked into solutions and come across posture correctors and braces ranging $30-$200. They’re uncomfortable and pricey and are they worth it? I don’t recommend them. In this episode I am teaching you how to fix your posture without bracing. Meaning, we are fixing your posture for good.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Exercises mentioned in the episode:
-chin tuck
-cat cow
-shoulder rolls backwards
-slouch over correct
-pec doorway stretch
-open books
-Rows, bent rows, upright rows, cable pull
-chest flies
-lat pull down
-pull up or pull up machine
Monday Jan 13, 2025
Monday Jan 13, 2025
Headaches can stop you in your tracks—especially when you’re juggling work, motherhood, and everything in between. But not all headaches are created equal, and understanding the type you’re dealing with can make all the difference in finding relief.
In this episode, I’m joined by Dr. Arryn Gamble, PT, DPT, NCS, MSCS, a board-certified neurologic physical therapist and founder of NeuroPathways Rehab & Wellness. Dr. Arryn specializes in helping women recover from headaches, concussion, dizziness, and other neurological conditions—so they can get back to feeling like themselves again.
Together, we unpack:
✨ The most common headache types women experience (and how to tell them apart)
✨ The root causes of headaches that are often overlooked—especially for busy moms
✨ Practical management strategies you can start using today
✨ When to seek help from a physical therapist or neurologic specialist
✨ How lifestyle and ergonomics can help prevent and reduce headaches long-term
Whether you deal with tension headaches, migraines, or postural pain, this episode will help you understand what your body is trying to tell you—and how to finally get lasting relief.
👩⚕️ Meet Dr. Arryn Gamble
Dr. Arryn Gamble, PT, DPT, NCS, MSCS is a board-certified neurologic physical therapist and founder of NeuroPathways Rehab & Wellness. She helps people recover from concussion, dizziness, neuro conditions, and headache through personalized virtual coaching. As both a clinician and a busy mom, Dr. Arryn is passionate about helping working women overcome these challenges and thrive in their high-demand lives.
Connect with Dr. Arryn:
Instagram: @dr.arryn_neuropt
TikTok: @dr.arryn_neuropt
YouTube: @dr.arryn_neuroptways
Website: neuropathways-pt.com
🤍 Let’s Stay Connected
Join the Everyday Ergonomics for Working Moms Facebook community to keep the conversation going and get practical, body-friendly strategies for real mom life.
🤍join the facebook group here
Interested in one-on-one ergonomic coaching? Book a call here
Sunday Jan 05, 2025
Sunday Jan 05, 2025
It’s that time of year! New Years Resolutions and goal setting season is in full swing and so many of you have probably set goals in health and fitness. I am fully supportive of improving your health this year but I want to point out some things all moms need to know when they are trying to “get in shape.”
Here is the fitness episode you didn’t know you needed. Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Links from the episode:
Planner
Yoga with Adriene
Sweat App
Barre Definition
We Rise
Moves App
Monday Dec 30, 2024
Monday Dec 30, 2024
We shop around for the best car for our unique needs, the best pillow for our sleeping preferences and the best workout programs for our goals but when it comes to healthcare providers we don’t. Often times people are told who to go to by their insurance for primary care providers. Not every provider is the same, you need to find the healthcare provider who matches your goals for your health.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Monday Dec 23, 2024
Monday Dec 23, 2024
Sitting is the new smoking…. We have all heard about the negative side effects of stagnant sitting, BUT is standing for work really the solution? Standing desks have been a major workforce trend. If you have jumped on this trend you may be feeling the discomfort that standing all day can cause.
In this episode I am giving all the tips to make a standing work station work for you.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Monday Dec 16, 2024
Monday Dec 16, 2024
How many times have you passed out nursing your baby only to wake up with a major pain in the neck? Do you have pain between your shoulder blades ever since you brought this bundle of joy into the world? Do you wait anxiously for your sweet baby to finish feeding because you just want to get comfy?
In this episode I am giving all the tips to how to set up a nursing station to support your body! It’s about time someone looked after mom’s body while breastfeeding. After all, you only spend like 4 hours a day feeding your baby…. Let’s look at supporting you head to toe so you can meet those breastfeeding goals.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Products mentioned in this episode:
breast feeding pillow- boppy
The McKenzie Lumbar Roll
Monday Dec 09, 2024
Monday Dec 09, 2024
Do fall leaves leave you sore for days? This chore can be so irritating but today I am sharing 5 ways to take care of yourself while tidying up the leaves
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call on Calendly here
Monday Dec 02, 2024
Monday Dec 02, 2024
Does your back get stiff and painful throughout the day? Do you notice an increase in pain with washing the dishes, doing laundry or working? You are not alone! At least 90% of Americans experience low back pain and many of them respond well to this exercise.
In this episode I am telling you how to decrease back pain with one simple exercise. If you want to put that pain behind you and move on with your day this episode is for you.
Hope you find this enlightening and that it gives you joy!
Until next time catch up with me in our free facebook community!
Interested in one-on-one ergonomic coaching? Book a call here
Monday Nov 25, 2024
Monday Nov 25, 2024
Thinking about surgery? Not sure if it’s the right move? Many moms are told surgery is the solution — but there are important considerations and alternatives you may not have heard about.
In this episode, I share 3 crucial things to consider before saying yes to surgery, so you can make an informed decision and avoid regret. Learn the questions to ask your doctor and understand the risks and benefits — empowering you to make the best choice for your body and your life.
You’ll learn:
✨ Key questions to ask before committing to surgery
✨ Alternatives and options you may not know exist
✨ How to weigh risks, benefits, and long-term outcomes
Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here
Reference
Wilson, A., Ronnekleiv‐Kelly, S. M., & Pawlik, T. M. (2017). Regret in surgical decision making: A systematic review of patient and physician perspectives. World Journal of Surgery, 41(6), 1454–1465. https://doi.org/10.1007/s00268-017-3895-9
Monday Nov 18, 2024
Monday Nov 18, 2024
Do you spend hours on your laptop at home, in an office, or even in the car? How your workstation is set up can make a big difference in back, neck, shoulder, and wrist pain.
In this episode, I introduce The 4 E’s of Office Ergonomics — a simple, easy-to-remember tool to quickly check and improve any workstation. These tips are designed to help your workspace work for you, not against you, so you can stay comfortable, focused, and pain-free all day long.
You’ll learn:
✨ How to evaluate your equipment for proper setup
✨ Easy ways to adjust your environment for comfort
✨ How your ergonomics habits affect your posture and energy
✨ Simple tweaks to enhance efficiency while reducing strain
🎁 Download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here
Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach
🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.
👉 Join here
Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?
👉 Book your call here